TUEJAN5

CrossFitAllen – CrossFit

Warm-Up

General Warmup and then…

Front Rack Stretch: 45 Seconds

Forearms Stretch: 45 Seconds

Pec Stretch on Wall: 30 Seconds Each Side

Movement Prep

5 Hang Muscle Cleans

5 Front Rack Drops

5 Tall Cleans

5 Power Cleans

5 Minutes to Build to Final Workout Weight

Conditioning

Metcon (5 Rounds for reps)

“Barn Burner”

AMRAP 3:

40 Double Unders

18 Bar-Facing Burpees

Max Power Cleans (95/65)

Rest 3 Minutes

AMRAP 3:

40 Double Unders

15 Bar-Facing Burpees

Max Power Cleans (115/85)

Rest 3 Minutes

AMRAP 3:

40 Double Unders

12 Bar-Facing Burpees

Max Power Cleans (135/95)

Rest 3 Minutes

AMRAP 3:

40 Double Unders

9 Bar-Facing Burpees

Max Power Cleans (155/105)

Rest 3 Minutes

AMRAP 3:

40 Double Unders

6 Bar-Facing Burpees

Max Power Cleans (185/125)

=====R+=====

“Barn Burner”

AMRAP 3:

50 Double Unders

21 Bar-Facing Burpees

Max Power Cleans (115/85)

Rest 3 Minutes

AMRAP 3:

50 Double Unders

18 Bar-Facing Burpees

Max Power Cleans (135/95)

Rest 3 Minutes

AMRAP 3:

50 Double Unders

15 Bar-Facing Burpees

Max Power Cleans (155/105)

Rest 3 Minutes

AMRAP 3:

50 Double Unders

12 Bar-Facing Burpees

Max Power Cleans (185/135)

Rest 3 Minutes

AMRAP 3:

50 Double Unders

9 Bar-Facing Burpees

Max Power Cleans (205/145)
*Sub 80 Singles for 40 DUs

*Sub 100 Singles for 50 DUs

*Your score for each AMRAP is the total power cleans completed

*Your final score is the total cleans over the 5 rounds

*You should have at least 1 minute at the bar for each round

*Adjust jump rope and burpees as needed to accomplish that

At Home METCON

Metcon (5 Rounds for reps)

5 Rounds x AMRAP 3:

40 Double Unders

15 Lateral Dumbbell Burpees

Max Double Dumbbell Power Cleans

Rest 3 Minutes Between Rounds
*Sub 80 singles

*Your score will be the number of DB Power Cleans for each round

Extra

Midline

Not for Time:

50 GHD Sit-ups

50 AbMat Sit-ups

50 V-ups

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